Howdy ho my bloggity neighbors! Bloggity. It’s a word.
I’m taking a break from WIAW this week since I loaded you up with pictures of my food on Monday and decided a Workout Wednesday post was long overdue!
Usually by this time of year I have a steady rack of running miles under my (hydration) belt, but as life turns out long distances haven’t been on my radar all too much. Frankly, running hasn’t been in the forefront either.
WHAT?! NO RUNNING?!
Now I didn’t say that, I just meant it’s taken a back burner in exchange for other workouts like dying after Insanity…
Or biking around town and passing a kidney stone in the form of foam rolling after. How I love to hate you foam roller. Loveeeee to hate you.
And more recently I’ve lead my ADD workout brain to yet another endeavor.
What’s that you say? Well the textbook definition is
“training in which an athlete alternates between two activities, typically requiring different rates of speed, degrees of effort, etc.”
Or in lame-man’s terms..training…with intervals. It has been shown to be effective in multiple ways such as..
-Breaking through weight loss plateaus
-Increasing endurance & speed
-Effective in shorter periods of time
-Can be done at any fitness level
I started doing interval runs and also biking intervals about 3 weeks ago and am LOVIN it. Unlike foam rolling. I still hate you foam roller.
You see it only takes 20 minutes to turn the dreadmill into a
This is the only clinically proven way that I can stand being on a treadmill. Longer than 20 minutes and I’m pretty sure I would spontaneously combust. Or pull the emergency cord. Is it just me or do those remind you of the emergency cords next to the toilet at hospitals? I digress..
So what’s it look like? Here is an example for the treadmill:
0:00-2:00 min Walk 3.0-4.0 mph on 10-12 incline
2:00-4:00 min Run 6.0-7.00 mph on 1.5 incline
4:00-5:00 min Walk 3.0-4.0 mph on 3-4 incline
Repeat 3 more times for a total of 20 minutes
*increase speed/inclines every other day
After three weeks I am walking at 4.0 mph and running at 7.0 mph, increasing my speeds by .1 mph each day. You wouldn’t believe how much .1 mph makes a difference, but trust me it does. And believe me I am a sweating fool after each and every one.
I alternate each day with intervals on the bike so I don’t get bored and have a reason to still call it the shreadmill rather than dreadmill. Here is what my intervals on the bike look like:
0:00-2:00 min Fast pedaling on moderate resistance
2:00-4:00 min Hard pedaling on high resistance
4:00-5:00 min Easy pedaling on moderate resistance
Repeat circuit 3 more times for a total of 20 minutes
Now I don’t give actual resistance here because the bike I use is actually a mountain bike attached to a rack like this one.
So I have just been using the resistance on their to gauge which was 5th gear to 6th gear if you were curious.
Now let me just say that aside from being a sweaty mess after each of these workouts I can tell these are effective for me. Not only do I feel better, I’ve lost some weight in the process and can see the results in my runs.
I went for a long run (which 4 miles is long compared to my intervals) and had my best pace in a long time. I averaged a 9:06 min mile which is awesome for me since I usually average a 9:19 min mile.
I felt like I could push myself for longer and only had to slow down a couple of times for painfully stabbing side cramps. I have to say for not running longer distances for over a month, this was an awesome first run out on the road.
So maybe I’m weaning myself back into loving running. Which is in good timing since I believe I am running a 5k next week which was a surprise gift for going down to Tennessee for the 4th. What ever happened to sparklers and fried dough?!
Now intervals can be done at any fitness level and don’t even need to be that precise. Just take whatever exercise you enjoy doing and push yourself harder for 2 minutes or so and recover for 2 minutes. Or if you’re outside, just use markers such as “running to the next mailbox” or “sprinting to the stop sign”.
I just know that as painful as those 2 minutes may be, remember than in 2 minutes you’ll be done and only 20 minutes until the whole thing is done and your awarded the “most perspiration in a given amount of time” award. You’re friends will be envious.
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Make it a great day!
Have you ever tried interval workouts?
Do you prefer to workout inside or outside?